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Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
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Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
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VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
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CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
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Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
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FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
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Have DAIRY PRODUCTS everyday.
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FOCUS ON FRUIT and a few NUTS for snacks in between meals.
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Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
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FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
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If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
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Use SALT SPARINGLY and limit salty foods.
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A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
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The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.
Flour Products
FLOURS | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Digestive bran / wheat bran | <5 | 1 cup | 44 | Minimal effect on glucose absorption |
Low | Psyllium husks (powder) | <5 | 1 cup | 140 | Estimated GI GF |
Low | Quinoa bran | <10 | 1 cup | 50 | Estimated GI GF |
Low | Rice bran** | <5 | 1 cup | 40 | High fat GF |
Low | Mesquite powder / flour | <20 | 1 cup | 150 | Estimated GI from biscuits made with mesquite powder GF |
Low | Soya flour, full fat*** | <20 | 1 cup | 160 | French GI; high fat GF |
Low | Soya flour, lower fat** | <20 | 1 cup | 160 | French GI; lower fat GF |
Low | Chickpea flour (besan)** | <40 | 1 cup | 160 | Estimated GI GF |
Low | Split pea flour, pea flour, dhal or chana | <30 | 1 cup | 160 | Estimated GI GF |
Low | low GI mixed cereals & legume flour*, Kwality Brands | <40 | 1 cup | 160 | GI Foundation SA - Endorsed |
Low | Oat bran, raw, Jungle or Pick 'n Pay or Simply Cereal | <10 | 1/3 cup | 33 | |
Intermediate | Oats, rolled, raw | <20 | 1/3 cup | 30 | Australian GI; lower GI with milk |
Intermediate | Sweet potato flour | <40 | 1 cup | 150 | GF |
Intermediate | Rye flour | <40 | 1 cup | 140 | GI based on that of wheat free rye bread |
Intermediate | Barley, rolled, raw | <30 | 1/2 cup | 45 | Australian GI |
Intermediate | Barley flour | <40 | 1 cup | 148 | Estimated GI from 100% barley flour bread |
Intermediate | Brown rice flour | <40 | 1 cup | 120 | Estimated GI GF |
Intermediate | Buckwheat flour* | <40 | 1 cup | 140 | Australian GI GF |
Intermediate | Quinoa flour** | <40 | 1 cup | 140 | Estimated GI GF |
High | Maizena or cornflour or corn starch | <5 | 1 Tbs | 7 | Estimated GI, probably higher GF |
High | Maizena or cornflour or corn starch | <40 | 1 cup | 140 | Estimated GI, probably higher GF |
High | Nutty wheat flour / whole wheat flour | <40 | 1 cup | 120 | Estimated GI, probably higher |
High | Bread flour | <40 | 1 cup | 140 | GI based on that of average white bread |
High | Cake or wheat flour | <40 | 1 cup | 140 | GI based on that of average white bread |
High | Tapioca flour | <405 | 1 cup | 170 | Estimated GI GF |
High | Rice flour | <40 | 1 cup | 140 | Estimated GI GF |
High | Crumbs, Kellogg's | <10 | 2 level Tbs | 15 | GI based on Kellogg's Corn Flakes |
High | Potato flour | <40 | 1 cup | 140 | Montignac GI GF |
High | Potato starch | <40 | 1 cup | 160 | Montignac GI GF |
High | Sago flour | <40 | 1 cup | 170 | Estimated GI GF |
High | Millet flour* | <40 | 1 cup | 140 | Estimated GI; very high GI GF |
Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.
A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.



